Workout Description

Why This Workout Is Hard

While individual elements are moderate (light deadlifts, basic movements), the high volume (552 total reps) and continuous nature creates significant cumulative fatigue. The sequencing is particularly challenging - grip-intensive movements (pull-ups, KB swings) are stacked together, and the workout hits multiple muscle groups repeatedly without built-in rest. Most athletes will need to break sets frequently, especially in the middle section.

Benchmark Times for Jacinto Storm

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple muscle groups tested with high rep schemes. Upper body push/pull endurance particularly challenged through push-ups and pull-ups.
• Endurance (8/10): High-volume workout with 552 total reps and double-unders bookending the workout creates significant cardiovascular demand. Continuous movement with no prescribed rest.
• Speed (7/10): Quick transitions and efficient movement cycling are crucial. Double-unders require fast rope manipulation and coordination.
• Power (5/10): Moderate power demands from double-unders, wall balls, and kettlebell swings, though fatigue will impact explosive output.
• Flexibility (4/10): Standard mobility requirements for squats, pull-ups, and deadlifts. Wall balls demand overhead position but weights are moderate.
• Strength (3/10): Relatively light loads for deadlifts and kettlebell swings. Most movements are bodyweight-focused with submaximal loading for sustained work.

Movements

• Double-Under
• Air Squat
• Push-Up
• Pull-Up
• Wall Ball
• Kettlebell Swing
• Deadlift

Scaling Options

Double-Unders: Single-unders (3:1 ratio) or 50 single-unders Air Squats: Reduce to 50 reps or use box for depth Push-Ups: Knee push-ups or incline push-ups at 50 reps Pull-Ups: Ring rows or banded pull-ups at 35-50 reps Wall Balls: 14/10lb ball, reduce target height, 50 reps KB Swings: 35/26lb KB, reduce to 50 reps Deadlifts: 65/45lb or maintain load with 40-50 reps Reduce all movements to 50 reps for beginners

Scaling Explanation

Scale if unable to perform 15+ unbroken reps of any movement, especially pull-ups and push-ups. Target completion time is 20-30 minutes - scale volume if estimated time exceeds 35 minutes. Prioritize maintaining intensity and proper movement patterns over Rx weights/movements. Form deterioration on deadlifts or loss of full range of motion on squats/push-ups indicates need for scaling. Better to reduce volume and maintain intensity than struggle through full volume with poor mechanics.

Intended Stimulus

Moderate-to-long glycolytic workout (20-30 minutes) with significant oxidative component. Tests muscular endurance and mental toughness through high-volume bodyweight and light load movements. Primary challenge is maintaining consistent output across large sets while managing fatigue accumulation.

Coach Insight

Break sets early and consistently - aim for 3-4 manageable chunks per movement (20-25 reps). Start double-unders unbroken if possible. For push-ups and pull-ups, consider 15-15-15-12-12 sets to avoid burnout. Wall balls and KB swings should be broken at 25-30 reps. Keep deadlift sets quick but controlled at 15-20 reps. Transition quickly between movements. Common pitfalls: going too large on early sets, rushing deadlift technique, and poor breathing patterns during wall balls.

Benchmark Notes

This is a high-volume chipper with 552 total reps. Analysis based on Angie (400 reps) with scaling for additional volume and movement variety. Breakdown by movement (L5 athlete): - Double-Unders (69): 45 sec (0.65 sec/rep) - Air Squats (69): 115 sec (1.67 sec/rep) - Push-Ups (69): 138 sec (2 sec/rep with fatigue) - Pull-Ups (69): 173 sec (2.5 sec/rep with breaks) - Wall Balls (69): 207 sec (3 sec/rep with fatigue) - KB Swings (69): 138 sec (2 sec/rep) - Deadlifts (69): 173 sec (2.5 sec/rep with fatigue) - Double-Unders (69): 55 sec (0.8 sec/rep with fatigue) Transitions: ~15 sec between movements × 7 = 105 sec Total theoretical time: 1149 sec Adding 25% for cumulative fatigue and set breaks = 1440 sec (L5) Compared to Angie anchor (L5: 1320-1500 sec), this workout has 38% more reps but includes some faster movements. The calculated L5 time of 1440 sec aligns well with the anchor when scaled for volume. Recap: Male - L10: 960 sec (16:00), L5: 1440 sec (24:00), L1: 2400 sec (40:00) Female - L10: 1140 sec (19:00), L5: 1620 sec (27:00), L1: 2700 sec (45:00)

Modality Profile

Out of 7 movements: GYMNASTICS (4): Double-Under, Air Squat, Push-Up, Pull-Up; MONOSTRUCTURAL (1): Double-Under (also counts as G); WEIGHTLIFTING (2): Wall Ball, Kettlebell Swing, Deadlift. Rounded to nearest 10% from 57/14/29 split.